The lifestyle we are living now has raised health issues to a new level. We tend to not give time to our body and instead devoid ourselves of sleep, food and exercise to work more and more. This has led to an increase in the number of cases of infertile couples. Fertility issues can affect anyone. According to a study, 15 to 20% of couples face infertility issues in one way or another. With the help of fertility treatments like In Vitro Fertilization, it is now possible to overcome these issues and conceive a child. However, these medical treatments can put a huge financial toll on you and are not always successful.
Assistive Reproductive Technologies are effective but it is not always possible for several people to go for such treatments. In the long run, it is always better if we improve our way of living to be not only fertile but also healthy overall. There are certain natural ways, adopting which we can boost our fertility. Find out what they are in this blog.
- Eat a bigger and healthier breakfast
You may have heard this thing several times at many places that you should eat a big breakfast. Well, it is actually true. Breakfast is the most important meal of our day. We have our breakfast after 8-10 hours of our dinner and begin our day with it. It is our main source of energy for the day. That’s why it is important to eat a big and wholesome breakfast.
According to a study, eating a larger breakfast may improve the PCOS (Polycystic Ovary Syndrome) hormonal effects, which is a major cause of infertility in women. Eating a larger breakfast should be accompanied by relatively lighter dinner. Because if you don’t reduce your dinner after increasing your breakfast, your weight is likely to increase.
- Eat antioxidant rich food
Having food rich in antioxidants or taking antioxidant supplement can improve fertility, especially in men with infertility. Folate and zinc are helpful in improving fertility for both men and women. A lot of free radicals are produced in our body from the food we eat which can damage the egg cells and sperms. Antioxidants nullify these radicals and help boost fertility.
A study showed that among couples undergoing in vitro fertilization, those who took antioxidants regularly, the chance of conception in them was 20% greater. Fruits and vegetables and especially nuts are rich in antioxidants like zinc, folate, beta-carotene, vitamins C and E and more.
- Exercise regularly
Exercising regularly is very beneficial as it makes us fit and less prone to diseases. If you are away from regular exercising for a long time, your body is not as much healthy and fit as it should be. A sluggish lifestyle increases your risks of being infertile. If you exercise for just 15 minutes daily, the risk of infertility decreases substantially. Regular physical activity for obese women has a positive effect on infertility. However, the exercises should be done moderately. Excessive workout can change the body’s energy balance as well as hormonal levels and affect the fertility negatively.
- Reduce or avoid alcohol consumption
Alcohol intake in our body can affect our body in several ways, fertility is one of them. It was found in several studies that excessive alcohol and even moderate to excessive alcohol intake reduces the chance of conception in couples. Alcohol also affects our liver and kidneys, thus changing the hormonal balance of our body. If you are planning for a baby, you should reduce your alcohol consumption to the minimum or avoid it completely if possible. This can surely help reduce your risk of being infertile and improve your chances of getting pregnant.
- Reduce caffeine intake
The evidence on caffeine affecting the fertility rate is mixed, with some studies showing no effect while others saying it has a negative effect. But a few studies point out that caffeine intake of over 500mg daily can reduce fertility and it may take a longer time for such woman to get pregnant. Also, high caffeine intake during pregnancy can affect the baby’s health and may even result in miscarriage. So it is advisable to reduce the caffeine intake to a minimum when trying for a baby. Coffee and cold drinks with caffeine should be avoided as much as possible.
- Have fiber in your food
Fiber is a very important part of our diet. Fiber removes excess fat, excess protein which we cannot digest, excess hormones from our body and keeps blood sugar balanced. It also keeps the bowel movement healthy. Excess estrogen may also affect the body negatively which is also removed from the body by fiber. A study says that 10 grams more cereal fiber every day can reduce the risk of ovulatory infertility among women in their mid or late thirties. Raw fruits and vegetables, beans and whole grains are good sources of fiber. So you should make fiber a part of your diet. However, too much fiber can interfere with ovulation. Hence it should also be considered.
- Have iron rich food
Iron is an essential component of our food we should always take iron in our diet. Iron is associated with increasing blood hemoglobin, strengthening bones and providing better immunity. Mainly plant-based iron called the non-heme iron is found to reduce the risk of ovulatory disorders. Especially in women aged over 32, iron helps in the overall health of the body. Drinks high in vitamin C should be taken to increase the absorption of iron in our body.
- Change your protein source
While protein is good for health, animal protein may affect your fertility negatively. You should swap your protein from meat, eggs and fish from nuts, beans and seeds to reduce the risks of infertility. Animal protein is found to produce a higher risk of ovulatory infertility. Therefore you should reduce your intake of animal protein and move towards vegetable sources of protein.
- Take multivitamins
Taking multivitamins may help boost fertility. Women who take multivitamins are likely to reduce the risk of ovulatory infertility. Doctors suggest taking multivitamins to women who have an infertility issue or are going through pregnancy. For women who are trying to get pregnant, multivitamins containing folate and vitamin C are extremely beneficial. Dietary supplements including vitamin E and B6, green tea and berries may improve your chances of conception. Multivitamins may give the nutrients to your body which you are not getting from your diet.
- Attain a healthy weight
Maintaining a healthy weight and a fit body can keep you away from several health problems including infertility. Being overweight or underweight can reduce your chances of fertility. The amount of fat in a woman’s body affects the menstrual function by making the menstrual cycles irregular. Women who are overweight are found to have a greater level of PCOS which is a major reason for infertility. Thus it is advisable to maintain a healthy weight according to your BMI.
If you adopt these natural ways into your lifestyle, you can boost your fertility naturally and increase the chances of conception. You can consult the fertility specialists at Aveya IVF who can guide you properly on the ways to boost your fertility and help you in case other medical treatments are needed.